Electrolytes are minerals in the human body that carry an electrical charge. Common electrolytes include calcium, chloride, magnesium, phosphorous, potassium and sodium. These minerals influence a variety of bodily functions and are essential to athletic performance. Because electrolytes are lost primarily through sweat, you must continually replace lost electrolytes through fluid and food intake.

Importance for Athletes

Electrolytes are important for athletes because cells use them to transmit electrical impulses across their membranes and to other cells throughout the body. These electrical charges regulate nerve impulses, heart functions and muscle contractions. Electrolytes also provide information regarding the cell's hydration levels, and an imbalance of electrolytes within the cell can result in a state of dehydration. Therefore, any electrolyte imbalance can cause fatigue, delayed reactions and reduced hydration for athletes.

Electrolyte Loss

Electrolytes are generally lost through perspiration, although they can be excreted through other natural bodily functions as well. The primary electrolytes lost through seat include sodium, chloride and potassium. Physiological adaptive mechanisms in advanced athletes help decrease electrolyte loss during strenuous activity, resulting in more dilute perspiration. However, athletes must still replace electrolytes both during and following activity. A diet that includes 4 to 6 grams of sodium and 2 to 6 gram of potassium each day can help maintain electrolyte balance, according to "Essentials of Strength Training and Conditioning."

Replacement During Activity

You should drink frequently during strenuous physical activity. Thirst usually does not kick in until well after you have reached a state of dehydration, so consume plenty of fluid whether you feel like it or not. About 6 to 8 ounces every 15 minutes is sufficient. Help replace electrolytes by consuming a beverage that contains 0.7 milligrams of salt per quart of fluid. Consuming fruit slices, such as bananas, strawberries and oranges can help restore lost potassium.

Replacement After Activity

Aim to consume one pint of fluid for every 1 pound of body weight lost through seat following a workout or competition. If you have sweated profusely, consuming a concentration of sodium chloride can help minimize urine output and prompt quicker electrolyte balance. Most sports drinks contain sodium chloride, although you can also add sodium chloride to water to get the same effect. Consume a post-exercise snack, such as sports bars and fruit slices, within 30 minutes of exercising to help replenish additional electrolytes.

References

About the Author

Graham Ulmer began writing professionally in 2006 and has been published in the "Military Medicine" journal. He is a certified strength-and-conditioning specialist with the National Strength and Conditioning Association. Ulmer holds a Master of Science in exercise science from the University of Idaho and a Bachelor of Science in psychology from Washington State University.